Kevin's Log

[Kevin Shaughnessy]

Friday February 10th

Bench Press - TnG
45x10
95x5
140x5
160x5
182.5x13

Felt the burn, pushed past the max, reached over the top.

Deadlift
135x5
225x5
336x12x1

Fairly easy.

Rack Pull From Below Knee
435x8

Fairly hard.

Treadmill Hike
20 minutes, max incline, 3mph, 176-198BPM

This sucked, mainly because my calves were burning like crazy after about 7 minutes. Reached my HRM there, probably not a good idea to do this 4x weekly. Maybe 3 would be better, at least until I get my HR back down to 160-170.

[Kevin Shaughnessy]

Saturday February 11th

Treadmill Run
43 minutes, 2.0 incline (/15), 4mph, 140-150BPM

First 13 minutes were a gradual ramp up of speed until I hit 4.0 and 140bpm, which moved to 150bpm and maintained. I plugged these numbers into a "calories-burned" calculator and got 450ish. If true, not bad for 43 minutes work.

[Kevin Shaughnessy]

Monday February 13th

Squats
95x5
135x5
185x5
225x3
277.5x5
315x3
350x9

Amused myself by screaming "yeah buddy!" and "lightweight!" in between sets. This puts me about 1 rep under my all time best. I'm going to stick with 10 pound jumps per cycle even though I got so many today. That way I'll be squatting 400 for highish reps at a BW of around 200 in 15 weeks.

Treadmill Hike
25 minutes, max incline, 2.5mph 92-171BPM

Strange as hell. When I measured my pulse at 5 minutes in, I was up to 168, at 10 minutes 171, and then around 20 minutes in I measured for a full minute and got 92. My pulse was up to 23 beats in the first ten seconds, then slowed down suddenly and dramatically. Measured again at 23 minutes in for a full minute and got 143. At first I was only measuring my pulse by counting the beats in 10 seconds and then multiplying by 6 btw.

[Kevin Shaughnessy]

Tuesday February 14th

Seated Barbell Press
45x8
65x5
90x3
100x3
112.5x9

DB Row
100x3x10

No cardio today, feel too tired. Carbs are down to 100g / day, calories are around 2700.

[Kevin Shaughnessy]

Wednesday February 15th

5k Treadmill Run
2.0 incline, 41:34 minutes, 143-171BPM

Felt pretty fresh today so I decided to hop on the treadmill. My bouncing might have been obscuring my pulse when I tried to take it at the neck, so I stopped every ten minutes and measured. Pulse was consistent each time. When I tried taking it while moving I stopped being able to feel it every 12-15 beats. I'm going to buy a heart rate monitor to be sure of what's going on. This was a good run though, I think I'll be doing this distance every "moderate" day.

[Kevin Shaughnessy]

Friday February 17th

Bench Press
45x10
95x5
135x5
150x3
170x3
195x10

Lost 3 reps for a 12.5# increase, thats maintaining or borderline.

Deadlifts
135x10
225x5
360x10x1

On the minute, fairly easy.

Rack Pull From Below Knee
440x8

Hurt my lower back doing these, I think I wasn't in proper extension. Easy set though. Might take a deload week depending on how quick the pain goes away.

Treadmill Hike
Max incline, 20 minutes, 3mph, 186-198BPM

From 5-10 minutes in I was at 186, 15 I was at 192, and 20 198. Resting HR a few hour later is 90BPM.

[Kevin Shaughnessy]

Sunday February 19th

1.5 Mile Treadmill Jog
20 minutes, 168BPM

Was going to make it a 3.1 mile run but I felt under recovered from yesterday (burning calves/ankles and high HR) so I just called it a day half way through.

Carbs are down to 50-70g a day and calories around 2500. Lord have mercy.

[Kevin Shaughnessy]

Tuesday February 21st

Squats
95x5
135x5
185x5
225x3
248x5
285x5
325x12

I was worried after doing a hard 285, but I didn't need to be as this is a PR over cycle 1 (335x10).

No treadmill today, I did 1:40 of 120BPM walking today, that's enough. Tomorrow I'll hit up a 3mph treadmill hike.

[Kevin Shaughnessy]

Wednesday February 22nd

Seated Barbell Press
45x8
65x5
95x5
105x3
120x7

This is practically a PR.

DB Rows
20x10
40x8
105x10
80x10

Counting this as a deload week, and starting over again at 80x5x10. 105 was too cheaty.

Treadmill 5k
2.0 incline, 37:23

Heart rate was 162 when I was going 4mph, and once I got to 5mph I was at 180, and at 6mph 186BPM.

[Kevin Shaughnessy]

Saturday February 25th

Bench Press - TnG
45x10
95x5
135x5
160x5
183x3
205x8

Might have had an extra rep left, but decided not to push it to failure so that recovery keeps going well.

Deadlift
135x5
225x3
315x1
385x8x1

2 min between singles. 315 went up like butter but 385 felt grindy. 408 next week.

Didn't do rack pulls because I was feeling some lower back discomfort still.

2.67 Mile Treadmill Run
30:00, 2.0 incline

Started out by immediately bringing the speed to 5.0 mph for 12 minutes (180BPM), then moved to 5.5mph for a mile (192BPM) then 6.0 for 7 or so minutes (186BPM) before stopping. I'll try and get further in 30:00 next time.